v3.1 - GRAVEL / FONDO EVENT (<100 mi), High Volume: 10-Week Race Preparation Plan -Reusable

Average Weekly Training Hours 12:41
Training Load By Week
Average Weekly Training Hours 12:41
Training Load By Week

10-Week Race Preparation Plan for Gravel / Fondo Race (100 miles or less) - v3.1 High Volume - Reusable

S6

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with power meter, 'Smart Trainers' and/or training metric devices of your choosing!

The Race Prep plan picks up where our Base Build Plan leaves off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.

RACE PREP PLAN:

Our 10-week, high-volume, Gravel Grinder / Gran Fondo Race-Prep Plan, v3.1, is designed for events under 100 miles. Geared towards riders looking to sharpen up their race day fitness leading up to their A-priority event. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.

This 10 week plan is set up in 5 two-week blocks: each block focusing on a specific energy system beginning with Anaerobic Power and gradually expanding through Vo2 Max, Anaerobic Threshold, Aerobic Threshold, and a final a Peak/Taper into your goal event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system, and two endurance rides. Strength training sessions continue from our Base Builder plans in the form of Maintenance sessions that are optional depending on your strength training preferences.

Also included in the plan is our Aerobic Threshold & Anaerobic Power Testing protocol (and calculator spreadsheet) to identify your training zones for the Structured Workouts. You will test once beginning the plan and again near the end of the plan to validate your improvements.

REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.

PLAN DETAILS:

Our Race Prep Plans are ideal for racers looking to bring their strength, power, speed and endurance to top levels for a peak performance. Click Links Below to Learn More:

OTHER GRAVEL / FONDO RACE PREP OPTIONS:

We have both LOW & HIGH volume Race Prep Plans available for under 100 miles & over 100 miles. Search v3.1 in the Training Peaks Plan Store or Contact Us! (email below)

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 1
0:45:00
30TSS
STRENGTH MAINTENANCE (?)

If you've followed our Base Builder Plan you can continue with the Strength Maintenance weeks that are provided with that plan (see attachment). Choose your sessions based off of you race schedule as described in the Strength Document you have from Base Builder Plan.

If you're starting up with our programming with this plan, strength maintenance depends on the strength training you've done through your base training block(s). If you haven't done strength training up to this point now is not the time to start; instead spend some time stretching and improving your mobility.

Sample Day 1
1:00:00
25.3TSS
RECOVERY RIDE

Easy spin on the road or trainer to loosen up the legs and move some blood around. 
It can be up to 90 minutes in duration if you are enjoying yourself. It can be as short as 20 minutes if you are not.

Sample Day 2
1:50:00
114.5TSS
1:00-4:00 POWER: ANAEROBIC POWER + STRENGTH

See attached document for specifics.
This workout can be performed indoors on the trainer as written, or outside with the focus on the main sets of Anaerobic Power intervals following a warm-up.

Sample Day 3
2:00:00
89.2TSS
AEROBIC RIDE: AeT INTERVALS (4x10)

4x[10:00] Aerobic Intervals. Indoors or Out.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 4
0:45:00
30TSS
STRENGTH MAINTENANCE (?)

If you've followed our Base Builder Plan you can continue with the Strength Maintenance weeks that are provided with that plan (see attachment). Choose your sessions based off of you race schedule as described in the Strength Document you have from Base Builder Plan.

If you're starting up with our programming with this plan, strength maintenance depends on the strength training you've done through your base training block(s). If you haven't done strength training up to this point now is not the time to start; instead spend some time stretching and improving your mobility.

Sample Day 4
1:00:00
25.3TSS
RECOVERY RIDE

Easy spin on the road or trainer to loosen up the legs and move some blood around. 
It can be up to 90 minutes in duration if you are enjoying yourself. It can be as short as 20 minutes if you are not.

Sample Day 5
1:50:00
114.5TSS
1:00-4:00 POWER: ANAEROBIC POWER + STRENGTH

See attached document for specifics.
This workout can be performed indoors on the trainer as written, or outside with the focus on the main sets of Anaerobic Power intervals following a warm-up.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.